Updated: Apr 26
All of us have either suffered from backache at some point of the time or may know some one in our family who had. The good news is that most lower back pain usually gets better within a few days or weeks. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:
1. Get more exercise for your back and stomach. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension.
2. Daily brisk walk for about 1 hour.
3. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. A chair with full arm support and a head support is preferable. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes. Make sure your desktop is at eye level and key board is easily accessible.
4. Regular intake of Calcium and Vit D
5. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain.
6. if you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
7. Be careful how you lift. Do not lift away from your body. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don't twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.
8. Do not sit continuously for long hours, take a break every hour.
9. Do not carry your laptop on one shoulder, use a roll on bag or a double shoulder bag.
Dr Saurabh Rawall
Consultant Spine Surgeon